Comparing Nutrients in 1 pound Potato Bread VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Potato Bread	19%	11%	70%
Almonds	14%	72%	14%

Macro Nutrients

	Potato Bread	Almonds	Recommended Dietary Allowance
Energy	41.6% 1207kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0% 0g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 214g	75% 98g	130g per day for Men 19-50 years
Sugars	58.7% 42.5g	27.2% 19.7g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	0.69% 0.5g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	75.2% 28.6g	149% 56.7g	38g per day for Men 19-50 years
Protein	101% 56.7g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Potato Bread	Almonds	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	71% 0.85mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.67mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74% 3.7mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	81% 1.05mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	143% 572μg	50% 200μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	28.3% 0.68μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	1.5% 9.07IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	25.7% 31μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Potato Bread	Almonds	Recommended Dietary Allowance
Calcium	85.3% 853mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	47.4% 0.43mg	520% 4.68mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	128% 10.2mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	30.2% 127mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	50% 1.15mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	239% 1674mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	96% 3257mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	78.3% 43μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	113% 1701mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	59.4% 6.53mg	129% 14mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.54% 20g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Potato Bread vs Almonds:

• Potato Bread has more Vitamin A, 1.7 times more Vitamin B5, 1.7 times more Vitamin B6, 2.9 times more Vitamin B9, more Vitamin B12 and more Vitamin K than Almonds.
• While Almonds contain 10.7 times more Vitamin B2, 2.9 times more Vitamin B3 and 54.5 times more Vitamin E than Potato Bread.
• Both Potato Bread and Almonds have similar amounts of Vitamin B1 per 1 lb.
• Both Potato Bread as well as Almonds have insufficient amounts of Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Potato Bread vs Almonds:

• Potato Bread has 2.3 times more Selenium and 375 times more Sodium than Almonds.
• While Almonds contain 1.4 times more Calcium, 11 times more Copper, 1.6 times more Iron, 9.6 times more Magnesium, 8.6 times more Manganese, 1.3 times more Phosphorus and 2.2 times more Zinc than Potato Bread.
• Both Potato Bread and Almonds have similar amounts of Potassium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Potato Bread has 2.2 times more Carbohydrate and 2.2 times more Sugars than Almonds.
• While Almonds contain 2.2 times more Energy, 16 times more Fat, more Saturated Fat, more Omega 6, 2 times more Fiber and 1.7 times more Protein than Potato Bread.
• Both Potato Bread as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.